Chia seeds are now regarded as a superfood due to their high nutritional content and adaptability in cooking. Chia seeds’ capacity to combine with fluids to form a gel-like substance is one of their most intriguing qualities. Their distinct quality makes them popular in smoothies, puddings, and other nutritious recipes. How come chia seeds gel, though? Let’s investigate the underlying science of this phenomenon. Let’s talk about why chia seeds gel.
How Do Chia Seeds Work?
Chia seeds, or Salvia hispanica, are the edible seeds of a mint family flowering plant, also known as Mexican chia or Salba chia. The seeds are native to Guatemala and Mexico and have a lengthy history. In the prehistoric Mesoamerican and Aztec societies, they were an essential crop. The seeds were a staple of many people’s diets and had therapeutic applications.
Chia is grown commercially in several nations, including the US, Mexico, Guatemala, Peru, Argentina, and Australia. It is well known that adding nutrient-dense seeds to a nutrient-rich diet is beneficial.
Nutrition of Chia Seeds
Chia seeds offer a variety of vital nutrients, such as:
- Manganese and calcium
- magnesium
- Copper Iron Phosphorus Selenium
- Alpha-linoleic acid (ALA), an omega-3 fatty acid that supports a lower ratio of omega-6 to omega-3 fatty acids, is another fantastic nutrient found in chia seeds. Reduced risks of chronic illnesses like cancer, heart disease, and inflammatory problems are associated with lower ratios.
Nutrients in each serving
One ounce, or 28.35 grams, of chia seeds contains:
- 138 calories
- 4.7 grams of protein
- 8.7 grams of fat
- Twelve grams of carbs
- 9.8 grams of fiber
- Zero grams of sugar
Chia gel before exercise
When I don’t have enough time to eat before working out, I’ll occasionally fill a glass with a few ounces of chia gel, a couple of ounces of water, a squeeze of lemon, and a dash of sugar. It’s one of the few meals or drinks I can consume right before going for a run without feeling queasy!
The Science of Gel Formation
When liquid is added to chia seeds, multiple things happen at once:
- Hydration: The seeds swell and get mucilaginous (slimy or sticky) due to the soluble fiber in the seeds quickly absorbing the fluids.
- Viscosity Increase: The mixture’s viscosity, or thickness, rises as the soluble fiber dissolves in the liquid. This is because water molecules are trapped in a structure that resembles a matrix.
- Gel Matrix: Each seed is surrounded by a barrier made of the soluble fiber-formed gel matrix, which keeps the seeds dispersed evenly throughout the liquid and stops them from clumping together.
Recipe for making chia gel
All you need to remember is to use ten parts water to 1 part chia. I combine it at a 9:1 ratio, which equals ⅓ cup of chia and 3 cups of water, to make measuring easy. The gel is a little thick at this 9:1 ratio, but it works out well because you’ll mix it with more liquids later. You may now make chia gel by combining the water and chia gel and whisking continuously for approximately five minutes. That is the only step involved!
Chia Gel Dietary Information
A 24-ounce container of chia gel at this 9:1 ratio has the following nutrient profile, rounded to the closest gram:
- 400 kcal
- 27 g of carbohydrates.
- Eleven grams of protein.
- 21 grams of fat.
- 0 mg of cholesterol
- 260 milligrams of potassium
- 27 g of fibre.
- 42% RDA for calcium
- Iron (27%). RDA
Practical Advice:
- The ratio doesn’t matter. However, the smoothness of the gel will significantly change if you agitate it until the water is completely absorbed. If you let it sit without stirring, you will be left with a blob of chia gel floating on water.
- You can adjust the water-to-chia ratio to get a thinner gel.
- For mixing and storing the gel, Ziploc produces ideal 32-ounce plastic storage containers with screw-on lids!
Using Chia Seeds in Recipes: A Guide
It’s easy to include chia seeds in your diet, and they can provide your foods with a unique texture and nutritional boost. Here are a few well-liked applications for chia seeds:
- Chia Pudding: Blend chia seeds with your preferred milk or dairy-free substitute, add honey or maple syrup for sweetness, and leave it to rest for several hours or even overnight. For more taste, add fruits, nuts, or spices.
- Smoothies: Add one tablespoon of chia seeds to increase the amount of nutrients and give your smoothies a thicker texture.
- Baking: For vegan baking, replace eggs with chia seeds. To make a gel, combine one tablespoon of chia seeds with three tablespoons of water and let it sit for five to ten minutes.
- Thickening Agent: To naturally thicken soups, sauces, or jams, use chia seeds.
The Advantages of Chia Seed Gel
Chia seeds’ ability to gel is more than just a curious culinary feature; it also has various practical applications and health advantages.
- Digestive Health: By giving stools more volume and encouraging regular bowel motions, the soluble fiber in chia seeds can aid in the promotion of a healthy digestive system.
- Hydration: Chia seeds are a beneficial addition to your diet because of their high water absorption capacity, which can aid with hydration, particularly during activity or in hot weather.
- Satiety: Because chia seeds may expand and create a gel, they might make you feel satiated for longer. This can help with weight management by lowering your total caloric intake.
- Versatility: Soaked chia seeds are a flexible ingredient in recipes that call for them, as they may be used to thicken sauces and dressings, make chia pudding, and appear like gel in smoothies.
In summary
Because of their high soluble fiber content, chia seeds can absorb vast amounts of liquid and develop a gel-like consistency. Because of this exceptional quality, chia seeds are very adaptable in the kitchen and have several health advantages, such as better digestion and increased fullness.